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At Home HERO WOD!!!

For Time (Partition As Needed):

200 Squats

150 Situps

100 Pushups

50 Burpees

Olympic Lifting

i) Snatch 3-3-2-1-1-1-1 (Ascending)

ii) Clean & Jerk 3-3-2-1-1-1-1 (Ascending)

* 20 Minutes For Each Lift*

MetCon

0:00-10:00

2 Rounds of:

30 Calories Ski Erg

20 HSPU

10:00-20:00

2 Rounds of:

30 Calories Assault Bike

20 Ring Dips

20:00-30:00

3 Rounds of:

10 Weighted Step Ups (W: 50/20 M: 70#/24″)

10 SA DB Snatch (50/70#)

30:00-40:00

3 Rounds of:

10 DB Goblet Lunge (50/70#)

10 Alternating Renegade Rows (50/70#)

Strength

Deadlift 8-8-8-8 (Ascending)

*3 Negative Pull Ups/Ring Rows (10s) AFTER Each Working Set*

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

Accessory

5 Sets (Ascending Weight) of:

15s Weighted Plank (HEAVY)

20/Side Ab Bicycle

Strength

6 Sets (Ascending Weight) of:

4 OH Squats + 8 Back Squats

MetCon

For Time:

70 Calorie Row

50 Thrusters (65/95#)

30 T2B